Legs and Booty Training Day

Well here you have it. This is one of the several ways I do legs and booty. It’s squats & deadlifts, baby!

Working these large muscle groups during Intermittent Fasting can be tough if I don’t feed my bod the right foods. I’m sure to get in my Branched Chain Amino Acids during & after my workout, and focus on high protein meals & healthy carbs once I break my fast later in the day. There may even be a square of milk chocolate involved.

high protein Legs and Booty Training Day

In the pic is one of my typical meals during the week. Chicken breast with garlic & wine seasoning, plain baked potato and edamame with coconut oil (replaces butter). But don’t get it twisted. Once the weekend comes, I’m hauling ass to the mall for a Cinnabon.

I focus legs & booty twice per week, but also throw in some minor legs with my other workouts. Triceps video is up next, so watch for it!

FOLLOW ME!

Facebook

Twitter

YouTube

Instagram

Lower Body Burnout Set

Leg day accomplished? Excuse me, but you ain’t finished yet. Tack this burnout set onto the end of your leg day routine. It’ll only take a few minutes. A burnout set will put the Oooo in your Ahhhh and keep you on the fast(er) track to transforming ‘dem legs and ‘dat booty.

LOWER BODY BURNOUT SET (complete one round)

  • 10 slow, deep squats with 2-second pause on the low end
  • 20 alternating curtsey lunges
  • 15 static lunge low-end pulses (left leg)
  • 15 static lunge low-end pulses (right leg)

Time under tension and proper form is key. Don’t perform these exercises too fast or rely on momentum. Keep it slow, controlled, and focus on the tension on the low end.

  • For more of a challenge: Add a dumbbell or kettelbell.
  • To make it a full workout: Complete 3 rounds instead of one.
  • To make it a hybrid workout: Add 20 pushups onto the end of each round, or use this burnout set as a mini leg workout before hitting upper body.

Good Reading: 9 Steps to Building Beautiful Female Muscle

…and don’t forget to S-T-R-E-T-C-H!!!

stretching Lower Body Burnout Set

FOLLOW ME!

Facebook

Twitter

YouTube

Instagram

Amazing Booty Challenge

It’s my birthday. I’m 41 today. This past weekend I bought myself some new workout pants & gnawed on some celebratory Froot Loops and Honeycombs and bacon… and… and… oh ya, and hot pretzels with cheese dip, and Filet Mignon, too. ((burp))

Now instead of talking birthday cake and balloons, how’s about we do a quick booty workout instead???

booty Amazing Booty Challenge

Amazing Booty Challenge: Repeat the circuit twice through. Add it to your cardio day or use it as a stand alone quickie. Make sure you warm up first!

amazing booty Amazing Booty Challenge

Enjoy your week, my friends. Stay consistent with your training, eat well, and indulge in some tasty treats when the time is appropriate. I’ll be back at ya with a new workout vid real soon. BOOM!

FOLLOW ME

Facebook

Twitter

YouTube

Instagram

The Twisted Burpee Tabata

With the 1,000 rep burpee challenge in full swing, doing burpees almost everyday can get a little boring. I spiced things up by not only doing a twisted burpee… I turned it into a Tabata!

…because I’m fancy like that. I can sense that you are very fancy, too.

Click here to watch in YouTube.

>> Subscribe to Yum Yucky on YouTube

My current 1,000 rep BURPEE CHALLENGE TOTALS

  • Total Completed: 450
  • Total Remaining: 550

So ya, I can do the damn burpees, but that doesn’t mean I always like it. I’ll shut up about it for awhile… Shall we talk about Shrimp Alfredo instead? I want me a plate.

FOLLOW ME

Facebook

Twitter

YouTube

Instagram

Tabata Workouts: 4-Minute Timersavers That Burn Fat

Tabata if you’re short on time. Tabata for fat melting, body transforming power. Tabata if you’ve got the ballz to bust out high intensity at maximum effort.

…it only takes 4 minutes. You can do this.

Tabata workouts are a form of HIIT (high intensity interval training) specifically marked by 8 rounds of 20 seconds of intense all-out effort, followed by 10 seconds of rest. These 8 rounds, or cycles, are equal to 4 minutes of training, or one Tabata. If you were to do two Tabatas, that would be equal to 16 rounds for a total of 8 minutes of training. See how that works?

TABATA SAMPLE WORKOUT ~ total time = 4 minutes

  • Cycle 1: 20 secs high knees, 10 secs rest
  • Cycle 2: 20 secs squat jacks, 10 secs rest
  • Cycle 3: 20 secs burpees, 10 secs rest
  • Cycle 4: 20 secs mountain climbers, 10 secs rest
  • Cycle 5: 20 secs tuck jumps, 10 secs rest
  • Cycle 6: 20 secs switch kicks, 10 secs rest
  • Cycle 7: 20 secs ski hops, 10 secs rest
  • Cycle 8: 20 secs fast butt kick jog, 10 secs rest

Whoa. This workout is only 4 minutes long, but look at those killer moves you gotta barrel through. Since Tabatas are short, you need to put in your absolute best effort. Although 8 different exercises are shown in the example above, feel free to design your Tabata any way you damn well please. My current preference is to use only 2 exercises in my Tabata, like this one right here…

  • Cycle 1: 20 secs high knees, 10 secs rest
  • Cycle 2: 20 secs touchdown squats, 10 secs rest
  • Cycles 3 thru 8: Repeat the alternating pattern of high knees & touchdown squats 6 more times for a total of 8 cycles.

I typically use Tabata as a quick weekend workout, anytime I’m short on time, and also love to use Tabata as a prelude to my strength training sessions.

TABATA TIMER RESOURCES

Don’t worry about counting the Tabata seconds in your head. There are a ton of different timers to choose from. Here are a few good options:

>> Gymboss Interval Timer

>> TabataTimer.com

>> Tabata HIIT Timer for Android

>> Tabata Stopwatch, iTunes

SAMPLER OF TABATA COMBOS TO INCORPORATE INTO YOUR WEEKLY TRAINING

  • One Tabata only (4-minute timesaver!)
  • One Tabata + 3 minute rest + One Tabata (only 11 minutes long, but a killer)
  • One Tabata + Strength/Weight session  (leg day, for example)
  • One Tabata + Strength/Weight session + One Tabata
  • One Tabata + Strength/Weight session + One Tabata + Strength/Weight session
  • One Tabata + Ab Workout + One Tabata

I’m geeking over the endless combinations! There are so many different combos you can incorporate into your regular training. Although you can opt for a Tabata that uses weights, I don’t personally encourage it. With strength training, I’m of the mindset that you should focus on form and control, opposed to throwing around weights for the sake of beating the clock. As shown in the above examples, bust out your Tabata before or after your strength work instead.

Tabata post-workout NOM. Bacon & Sweet Potatoes

bacon sweet potato Tabata Workouts: 4 Minute Timersavers That Burn Fat

As with everything I present here on the blog, I encourage you to do your own research and decide what’s best for you. If you’re ready to ride the Tabata train, you must pay your fare by feeding me desserts.

FOLLOW ME!

Facebook

Twitter

YouTube

Instagram

45-Degree Walking Lunges Workout

There’s no getting around the burn you’re gonna feel in your legs. It’s the burn of your body transmorphing into what you want it to be. This spin on walking lunges not only targets the quads, but the inner thighs, too. Let it burn, baby…

>> Subscribe to Yum Yucky on You Tube for more home workout ideas.

INSTRUCTIONS, PROPER FORM AND MODIFICATIONS

Execute your walking lunges by stepping forward at a 45-degree angle instead of straight ahead. Use long, slow strides. Engage the core. Keep your back straight and push through the heel.

Not only will the quad & inner thigh of lunging leg burn, but your back leg may get fatigued as it works, and may have a tendency to want to drag if you’re killing those reps. Remember to keep that back leg strong and be mindful of good form. If your form starts to fall apart, move slower, decrease reps or go take a nap.

Tackle these lunges uphill for an extra challenge. You can throat punch me later for suggesting it.

FOLLOW ME!

Facebook

Twitter

YouTube

Instagram

Disclaimer: Not all exercise programs are suitable for everyone. Check with your doctor before beginning any exercise program. Neither Josie, YumYucky.com, nor anyone else associated with this website will be responsible or liable for any injury you sustain while exercising.